Sprint/Olympic Tri for Intermediate with Consulting

This 12-Week training plan is designed for sprint/olympic distance triathletes looking to improve on overall race performance or complete their first triathlon. This training plan is a run based plan, it does include a walk/run option and is for athletes with some foundation in swim, bike, run or athletes with an endurance base in at lease one of the three disciplines. If your goal is to complete your first triathlon, improve your training efficiency (train smarter not longer), or set a new PR, this is the perfect plan for you. This plan provides consulting by email with USAT Coach Michael Cottle, CoachCottle@gmail.com, also bike/run lactate threshold and swim performance training pace testing. At the end of the plan you will have the fitness to complete your first sprint/olympic distance triathlon!

Sample Day 1

0:45:00

Fast Walk 45m

Fast Walk

Sample Day 2

1:30:00

ET Test

Before your start, calculate 80 percent of your heart rate (HR) reserve:
(Maximum HR - resting HR) x 0.8 + resting HR = 80% of HR reserve.
For example, if your maximum heart rate is 190 and your resting heart rate is 55, then 163 is 80 percent of your HR reserve:
(190 - 55) x 0.8 + 55 = 163
TEST:
Warm up thoroughly, with walking, running, a dynamic warm-up, and strides. Run at a steady warm-up pace until your HR reaces 80 percent of your HR reserve. When you reach this HR, start your watch or have a partner start timing. Run exactly 1.5 miles or 6 laps around the track at this HR, and note how long it takes you. As your base training weeks go by, you should be able to run faster at the same HR.

W/U: 5:00 walk
Main Set: 3x 10:00 run (:30 WR) (WR = walk recovery)
C/D: 5:00 walk
For all AeT run/walk intervals, run at an easy "conversation pace," meaning you can talk comfortabley in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a HR monitor, run with your heart rate below your aerobic threshold.